Losing weight during and after menopause seems impossible.
Changing hormones, stress and aging process all against you at the same time.
However, there are a few steps you can take to make weight loss easier during this time.
Why do menopause make weight loss difficult?
Period officially begins when women do not have a menstrual cycle for 12 months.
This time is a very difficult time to lose weight.
In fact, many women find that they actually begin to gain weight gradually during pre-menopause, which can start a decade before menopause.
Several factors play an important role in weight gain during menopause, including:
- Hormonal fluctuations: High or very low levels of estrogen can lead to increased fat .
- Loss of muscle: This occurs due to age, hormonal changes and reduced physical activity .
- Sleepless: Many women with menopausal sleep disorders, and poor sleep are associated with weight gain .
- Increased insulin resistance: Women often suffer from insulin resistance as they age, which can make weight loss more difficult .
Furthermore, the amount of stored fat is transferred from the hips and thighs to the abdomen during menopause. This increases the risk of metabolic syndrome, type 2 diabetes and heart disease .
Therefore, strategies are accelerating reduce belly fat Particularly important for women during this period.
Summary: Some factors that make weight loss become more difficult during menopause, and fat reserves often turn to the abdomen during this time.
Calories play an important role, but low calorie diets are not effective in the long term
Calorie reduction is essential for weight loss.
During and after menopause, energy dissipation breaks or number of calories that women burn during a break show signs of decline .
Although you can try a very low calorie diet Lose weight quickly But this is really the worst thing you can do.
Studies show that limiting low calorie intake will reduce muscle mass and reduce metabolic rate .
Therefore, while a very low-calorie diet may cause weight loss in a short time, the effect of this on muscle mass and metabolic rate makes it difficult to lose weight.
Moreover, the lack of calories and decreased muscle mass can lead to bone loss. This may increase the risk of osteoporosis .
The study also found that "restraint of diet", such as controlling the size of a serving instead of a sharp reduction in calories, could be beneficial for weight loss .
Following a long-term healthy lifestyle can help you maintain your metabolic rate and reduce muscle mass loss with age.
Summary: Calorie reduction is essential for weight loss. However, cutting down on too many calories will increase lean muscle loss, thus boosting the reduction of metabolic rates that occur with age.
A healthy diet is effective during menopause
Here are three healthy diets that have shown to help lose weight during and after menopause.
Many studies have shown that a low-carb diet is perfectly suited for weight loss and may also reduce belly fat .
Although close and postmenopausal women have been included in some studies of low carb, only a few studies have considered this particular subject.
In such a study, postmenopausal women who ate a low-carb diet reduced 21 lb (9.5 kg), 7% body fat and a 3.7-inch (9.4 cm) waistline within 6 months .
Moreover, to lose weight does not need to consume a quantity carb extremely low.
In another study, paleo diets provided about 30% of calories that drastically reduced belly fat and lost more weight Low-fat diet after 2 years .
Here is Detailed instructions on low-carb diets . It includes meal plans and menus.
Although the Mediterranean diet is best known for boosting health and reducing the risk of heart disease, studies show it can also help you lose weight .
Like studies on low-carb diets, most studies are about Mediterranean diet Both men and women consider not just women near or after menopause.
In a study of men and women aged 55 and over, those who followed the Mediterranean diet significantly reduced belly fat .
Read this article to see instructions for the Mediterranean diet, including meal plans and menus.
Vegan and vegan diets also show the prospect of weight loss .
One study for postmenopausal women showed that weight had decreased significantly and that the health situation improved in the group that practiced the vegan diet .
However, a more flexible vegetarian approach, including milk and eggs, has also been shown to be effective in older women .
Summary: A low-carb diet, a Mediterranean diet or a healthy balanced diet can help women during and after menopause lose weight.
The best exercises to lose weight
Most people become less active when they get older.
However, exercise can be more important than ever for women during and after menopause.
It helps improve mood, helps to gain a healthy weight, and protects muscles and bones .
Strength training with dumbbells or cord pulling can be extremely effective in protecting or even increasing lean muscle mass, which often decreases with hormonal changes and age .
Although all forms of endurance exercise are beneficial, recent studies show that practicing repetitive movements is better, especially reducing belly fat .
Exercise aerobics (cardio) is also great for menopausal women. Studies have shown that it can reduce belly fat while maintaining muscle during weight loss .
A combination of strength training and aerobic exercise can be the best strategy .
Summary: Endurance exercises and aerobics can help promote weight loss while preventing muscle loss that usually occurs during menopause.
Tips for weight loss during menopause
Here are some ways to improve your quality of life and make weight loss easier during menopause.
Have quality relaxation sleep
Getting enough and high quality sleep is important to achieving and maintaining a healthy weight.
People who sleep less have "hungry hormones". The higher is the level of "full hormone" leptin lower and more likely to be overweight .
Unfortunately, many menopausal women experience sleep problems due to hot flashes, night sweats, stress and other physical effects due to lack of estrogen .
Psychotherapy and Acupuncture
Cognitive behavioral therapy, a form of psychotherapy given to support insomnia, may benefit women who experience symptoms of low estrogen levels. However, no separate studies were conducted on postmenopausal women .
Acupuncture may also be helpful. In one study, it reduced average flushes by 33%. Evaluation of some studies shows that acupuncture can increase estrogen levels, relieve symptoms and enhance sleep better ( 48).
Find ways to reduce stress
Stress reduction is also important in menopause transition.
In addition to increasing the risk of heart disease, stress increases cortisol levels, which are associated with increased abdominal fat .
Fortunately, some studies have found that yoga can reduce stress and reduce symptoms in menopausal women .
Add 100 mg also known as pine bark extract, has also been shown to relieve stress and reduce menopausal symptoms .
Summary: Getting high quality sleep and managing stress levels can improve your quality of life and help you lose weight more easily during menopause.
Other effective weight loss tips
Here are some other tips that can help you lose weight during menopause or at any age.
- Eat more protein. The protein keep you full and satisfied, increase your metabolic rate and reduce muscle loss during weight loss .
- Add milk in your diet. Research shows that dairy products can help you lose fat while maintaining muscle mass .
- Eat foods with soluble fiber . Consumption of foods High in fiber as Linseed , Brussels sprouts, avocado and broccoli Can increase insulin sensitivity, reduce appetite and lose weight .
- Drink green tea. Caffeine and EGCG in green tea can help burn fat, especially when combined with endurance exercise .
- Practice eating attention. Eating attentively can help reduce stress and improve your relationship with food, so you'll eat less .
Summary: Consistent eating while consuming food and drinks that are useful for weight loss can help you lose weight during menopause.
How to maintain weight
Although weight loss may be the main goal, it is important that you make changes that can be maintained for a long time.
It's best to focus on health, not on the scale.
Maintaining a healthy lifestyle can help you see and feel the best version of yourself during and after menopause.